When it comes to eating healthier in the New Year, most people don’t understand the importance of dietary fats. They see them as high calorie nutrients which lead to clogged arteries and weight gain and therefore view them as something that should be avoided. However, the truth is, with the exception of man made trans fats (which can be very damaging to your health and should be avoided at all costs), dietary fats not only boost your health but they’re actually essential for your survival. That’s why today I’m going to be helping you make sure you eat enough of them this year by providing you with 7 Ways To Increase Your Healthy Fat Intake In The New Year.
1) Avoid Vegetable Oil
Vegetable oil is seen by many people as a healthy fat. After all vegetables contain plenty of health boosting fibre, vitamins, minerals and phytonutrients, so it makes sense that vegetable oil is good for you too. Unfortunately, this is not the case.
Despite having the name vegetable in the title, vegetable oil is a highly processed product and goes rancid very quickly when exposed to light or oxygen. In addition to this, vegetable oil contains high levels of omega 6 essential fatty acids and consuming too much of this type of fat can prevent your body from breaking down omega 3 essential fatty acids, increase inflammation in your body, increase your cancer risk and much more.
The good news is that there are lots of quick and easy replacements for vegetable oil available. For example, butter is a healthy, natural source of saturated fat which melts easily and can be used in almost any type of cooking. Coconut oil is another popular choice which has a high smoke point, is a great source of saturated fat and has been dubbed by many as “the world’s healthiest oil”. Finally, extra virgin olive oil is a highly versatile, health boosting option that contains large amounts of monounsaturated fat and tyrosol esters.
2) Avoid Processed Foods
Processed foods are another major source of unheathy fats in most people’s diets and one that you should be avoiding this New Year. Not only do they often contain large amounts of vegetable oil but many processed foods are also loaded with dangerous trans fats. In addition to this, they’re usually high in calories and low in nutritional value.
There are lots of different types of processed foods out there, so there isn’t one specific type of food you need to avoid. However, if you stick to foods in their natural form (fresh fruit, fresh fish, fresh meat, fresh vegetables etc) and avoid foods in any other form, you’ll cut most of the processed foods out of your diet.
While cutting back on processed foods when you’re used to eating them on a regular basis may seem like a big change, there are plenty of healthy alternatives you can cook instead. For example, if you’re a fan of burgers, these healthy burgers are an extremely tasty alternative. If you’re a fan of chips or french fries, these healthy honey and soy sauce sweet potatoes are a great alternative that are packed full of nutrients and high in flavour. Whatever your favourite food is, there are plenty of healthy recipes available which you can use to replicate the taste of the processed original without any of the unhealthy fats.
3) Consume More Butter
As mentioned earlier in this article, butter is fantastic replacement for vegetable oil in your diet and an excellent source of saturated fat. Now you may have heard in the past that saturated fat is one of the fats you should be avoiding this New Year. However, the truth is that saturated fat is actually an essential nutrient and as long as you don’t eat too much, it can lower your heart disease risk, boost your immune system, strengthen your vital organs and much more. Therefore, eating butter is a great way to increase your healthy fat intake this New Year.
When it comes to eating more butter, there are a number of simple ways you can substitute it into your diet. For example, if you currently eat margarine, you can quickly and easily swap it for butter. Butter’s also a great cooking fat and can be used to bake, fry and roast a wide range of fish, meats and vegetables. Additionally, butter’s a great recipe ingredient and can be used in a wide range of healthy meals such as omelettes, sauces and soups.
4) Eat More Fish
Fish is a brilliant source of omega 3 essential fatty acids and a great food for increasing your healthy fat intake this New Year. It’s also incredibly versatile and can be baked, fried, grilled and steamed. In addition to this, most fish tastes great hot or cold, meaning you can enjoy it as part of a hot sit down meal or alternatively eat it cold as a snack or as part of a salad.
5) Fill Up On Red Meat
Red meat is another top food choice that’s filled with healthy fats. Like fish, it’s very flexible and can be prepared in a variety of ways. Red meat can also be eaten in numerous ways and tastes great on its own or with a selection of vegetables. However, if you’re feeling a little creative, it can be used as an ingredient in many different dishes and is a perfect addition to casseroles, curries, salads, soups, stews, stir frys and more.
6) Increase Your Extra Virgin Olive Oil Intake
Extra virgin olive oil is a further source of healthy fats that you can easily incorporate into your diet this New Year. As I mentioned above, it contains large amounts of monounsaturated fat and tyrosol esters which collectively boost your blood cholesterol levels, reduce inflammation, strengthen your heart and much more.
Since extra virgin olive oil is in liquid form, adding it to your diet couldn’t be easier. If you’re baking, frying or roasting your food, extra virgin olive oil is a perfect cooking fat. It’s also a top marinade ingredient and can be mixed with countless herbs and spices to form a range of tasty marinades. In addition to this, it’s a perfect salad dressing that adds both moisture and flavour to salads.
7) Snack On Nuts & Seeds
Nuts and seeds are two filling snacks that are loaded with healthy fats and also contain a good level of protein. The best part is that they’re very portable, so you can easily carry them with you and then grab a handful whenever you get hungry.
The simplest way to consume nuts and seeds is on their own. However, if you want to give them a little kick you can roast them with some extra virgin olive oil along with a little salt and pepper or a selection of your favourite spices to create a savoury snack. Alternatively, you can roast them with honey and butter or coat them in melted chocolate for a sweet but healthy treat.
By following the seven steps listed above and eating more healthy fats this New Year, you can improve your health and enjoy a long list of health benefits. So, if your diet doesn’t currently contain adequate amounts of these important macronutrients, start making some changes today and supply your body with the healthy fats it deserves.
Now I want to hear from you guys. Have you avoided dietary fats in the past? Are you going to increase your intake this New Year? Let me know by leaving a comment at the bottom of this post. Also, please Like, +1, Pin and Tweet this post, so that as many people as possible can benefit from the advice and increase their healthy fat intake this New Year.